Myofascial release involves stretching the connective tissue layer that surrounds the muscles. This form of stretching is generally used to alleviate muscle aches and pain. You can think of myofascial release as sort of a self-massage. The good thing about this technique is that your own bodyweight is used to apply the desired amount of pressure on the specific muscle group.

You can target the iliotibial band (IT band) by resting the outside of your leg on the foam roller. Use both arms and the other free leg (the top leg) to control the pressure on the muscle being worked. Once in position, simply roll back and forth from the top to the bottom of the outer thigh. Perform this exercise slowly.